Less is More

Daily Blog

Monday 1/30/2017

Chaz Wilson/Fitness Manager

Woke Up: 5:45 am

Weight: 258

 

Dieting went out the window this weekend for the most part. Friday was excellent… Saturday not so much. Donuts for breakfast and Burger King for lunch made for a disastrous but fulfilling cheat day. I redeemed myself at supper with some shrimp scampi served over whole wheat linguine. Saturday was a fun workout though. I did 5x5 on deadlifts followed by some Frame carries and sandbag loads. Simple yet effective and challenging. Keep in mind that every single training session does not have to destroy you in order to make progress. Sometimes, less is more. If you go hard all the time eventually you will burn out. That’s why it’s paramount that you listen to your body and know when you need to back off for a day or two or sometimes an entire week. We call this a “deload”. In other words you are still “working out” but you are training at submaximal weights and a submaximal intensity. This is a great way to still make progress while giving your body a break from the rigors of your regular exercise routine.

In other news… I found a Strongman competition in May that I’d really like to participate in. It’s called the “Clash for Cash” in Memphis TN on Beale St. there will be food and beer sampling and all the other Memphis in May festivities. Next time I’ll talk about how entering a contest or event of some sort can really take your training and nutrition to the next level. But for now… Adios

Today’s Training:

Barbell Clean and Press 5x5@185 lbs

Pull Ups 5x8

Superset*

Rope Face Pulls 5x12

Zydrunas Press 2x8

3-way shoulder raise 3x10/10/10

Bicep Curl 3x20

Superset*

Tricep Pushdown 3x30

Build a Better Butt - Chaz

Woke Up: 6:00am

Weight: 254.4lbs

Build a Better Butt

Ate a little more than I should have yesterday. It was my oldest son’s birthday so we had some cupcakes and spaghetti and meatballs and if anyone knows me they know Italian food is my weakness. I am SUPER SORE from yesterday’s leg workout. It’s been a while since I’ve done front squats and barbell walking lunges and I can tell. My rear end is on FIRE!! Lol

I get asked a lot especially by female clients how to work their glutes, or more often “How can I firm up my butt?” There are a host of different opinions on this topic. I’m sure you’ve seen the fitness competitors on Instagram showing off pictures of their hindquarters and giving “tips” on how they target their “glutes”. So instead of giving you a whole list of complicated exercises that look ridiculous, let me give you 3 bread and butter workouts that are sure to raise your rear to newfound lusciousness.

 

Wide Leg Squat – Place a barbell across your shoulders. Get your feet further than shoulder width apart and point your toes out slightly. Focus on pushing your hips back and going just too parallel, then really push your hips forward at the top and squeeze your glutes as hard as you can. Don’t be afraid to go moderately heavy with these. Do 3-4 sets of 6-8 reps at a challenging weight.

Walking Lunges with weight – The ULTIMATE Butt Builder! This is by far my favorite exercise for smoking the glutes. Holding a barbell across your back I find targets the glutes more while holding dumbbells will emphasize the quads because it causes you to lean forward. However I encourage you to try both to see which works best for you. I recommend 2-3 sets of 10 reps per leg using a weight that’s challenging, but that you can control.

Kettlebell Swings – These bad boys will not only hit your glutes, but will also get your heart pumping, causing a muscle building and fat burning effect. Remember to use your hips to swing the weight not your arms! Squeeze your glutes hard at the top of each rep. I like to do these for rounds. For instance, do 5 rounds of 30 seconds of swings followed by 30 seconds. This is a great finisher to your lower body workouts.

I encourage you to try these exercises and let me know how you liked them (or if you did like them) Now… on to my WOD

 

 

 

Workout of the Day:

Behind the Neck Strict Press - 5x10 @ 135lbs

Incline Barbell Press – 250lbs x 20 reps in as many sets as it takes

Incline Chest Supported Dumbbell Row – 3x8-10

Standing EZ Bar Curl – 3x6-8

Dumbbell Shrugs – 3x12-15

Floor Skulls – 3x6-8

15 minutes of light conditioning on bik 

 

Chaz Wilson

Fitness Manager - Simply Fitness

What is Dakota Thankful For?

The end of the year is always a wonderful time. You encounter a barrage of holidays, the transition of the seasons, and as a result you’re given time to reflect on all of the things that you’re grateful for. Family, friends, and food are all things you should be grateful for, however they are very generic answers. Nobody ever tells you the LITTLE things they’re grateful for, until now.

·        I’m grateful for Hulu Plus because it allows me to watch all my favorite shows without having to watch mind numbing commercials.

·        I’m grateful for the ability to block phone numbers. I haven’t had to listen to a telemarketer’s sales pitch in months!

·        I’m grateful for drivers who use their turn signals.

·        I’m grateful for spll chck (because it lets me know when I spell something wrong)   ;)

·        I’m grateful for the mornings where I forgot to set my alarm, but I still wake up on time.

As you can see, I’m grateful for a lot of things. The things I’m especially grateful for are my loving wife & dog, the gang at Simply Fitness (what up squad), and the holidays that remind me to take things slow & appreciate all that’s around me.

 

Wishing your family a Happy Thanksgiving!

Dakota Conrad

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Mikayla is Thankful for...

This year I have many things to be thankful for. The first thing that I’m thankful for is my family. I honestly don’t know what I would do without them. They are the reason I strive so much to achieve my goals.

I am also thankful for my job and the career path I’ve chosen. I have met some amazing people since I started training and working at Simply Fitness. One of the most rewarding things is getting to help people better themselves in a positive way.

One of the main things I am thankful for is my freedom and health. There are many people that take those things for granted.

I’ve learned a lot this year that has helped shaped me into a better person, with that being said I’m very excited to see what the New Year has to offer. 

Yours in Fitness and Health,

Mikayla!

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Be a Little Extra Thankful This Year

What does Thanksgiving mean to me?  Point blank… my family.  My family means the world to me.  I do what I do on a daily basis for my family.  I stay healthy for my family and I try to keep my family healthy, as well.  At Simply Fitness, I strive to treat each and every member as a member of my family, too.  I greet every member with a smile… if it’s raining, I will hold the door open for you, and if you need that extra push on your last set, I will be right behind you.  I know most people work hard to do the same for their family... just being there to help.

As we approach the holidays, family becomes more and more important to us.  Sitting down for Thanksgiving dinner, exchanging Christmas gifts, and ringing in the New Year… (in the words of one of my favorite singers, “The best is yet to come…” – Frank Sinatra).  But for some people, this time of year is very hard… be it they might have lost a family member, they might not have the extra money to buy everything for a large Thanksgiving dinner, or they might not have the extra money to make it home to their family for the Holiday. 

As you sit down to lunch or dinner this Thanksgiving, be sure to hold your family’s hand tight as you pray for the food that God has blessed you with.  The world is an ugly place, and because of that, there may be a family that has an empty chair at the table due to the senseless Police violence that has packed our news channels lately.  Also, remember and thank those Heroes out there serving and protecting us so we CAN sit down to eat with our family in a safe environment.

 

Yours in Health and Wellness,

Danny G. | Simply Fitness General Manager

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A Day In The Life of Danny: A Dad, a Husband, a General Manager AND a Personal Trainer

My day starts off right before my alarm clock starts ringing.  Yeah, my 3 month old “Bash” (short for Sebastian) needs a bottle.  I get out of bed as quietly as possible because I know my wife (known as Sammy) has a long day ahead of her at work gearing up for the holidays.  Change Bash, feed Bash, Bash is back asleep.  Jeter, my 5-year old, is about to wake up for school.  I click his light on and say “good morning” and I’m greeted with “ehhhh” from under the mountain of pillows and blankets.  Looks like another morning of changing his clothes while he’s 90% asleep (there’s my morning workout!).  This part of my morning ends with carrying the 50 lbs Jeter to the car so Sammy can drive him to school!

I grab a pack of oatmeal and a banana for breakfast and throw a pre-made meal in my lunchbox for lunch.  It’s still dark as I leave for the gym; I’m tired still, but I get a welcoming phone call from my wife, Sammy, that keeps me awake.  Today is Monday morning, so when I get to the gym, I have my 6:30am client warming up on the treadmill at 6:20am (what a beautiful sight).

Mondays from there are absolutely crazy and devoted to clients, vendors, and my fellow employees.  Chaz starts the day by running his 7am group training session through a grueling leg workout followed immediately by our staff meeting.  After that, Chaz and myself sit down and talk about each other’s schedule this week including personal training session, meetings, website material, and video shoots all while eating my banana and oatmeal and washing it down with my protein shake!  Oh, it’s 9am, time for my group training session!  Another grueling leg workout for these ladies and the morning is almost gone.  Next up is my long-time 1-on-1 training client, Paul, who is preparing for knee surgery in about a month; you can’t tell though because he knocks his squats out like he loves them!

As my shift comes to an end that afternoon, it’s about time for my favorite phone call of the day: “What’s for dinner, honey?”  It’s October, so I stop at the movie store to get Jeter a Halloween cartoon and Sammy wants to watch Hocus Pocus for the millionth time.  Get home, change Bash, feed Bash, Bash is back asleep!  Jeter wants to watch his Halloween cartoon on the “big tv” in the living room, which is code for family time!  Halfway through the movie, Jeter is in his room battling with his dinosaurs so we casually (quietly) change the movie to Hocus Pocus or something of equal entertainment!  Bash is up…change Bash, feed Bash, Bash is back asleep!  Whew!

Before I know it, its bed time!  I check my gym bag to make sure I have my coveted Simply Fitness polo for my Tuesday all folded up.  I run some bottles through the sink, clean, sanitize, and dry!  I’m in the kitchen already so Jeter gives me a shout, “Dad, I’m thirsty” which is code for strawberry milk time!  Pop on some Veggie Tales for that little guy and he’s out within about 15 minutes!  Remember, it’s October, so me and my wife are taking a memory refresher on The Walking Dead to prepare for the upcoming season premiere.  It’s the first episode of our evening, about halfway through, and my wife is out like a light.

Run through my to-do list, reminders, and calendar events for Tuesday and that ladies and gentlemen is it for me!

Until next time my Simply Fitness Family! -Danny G